Later On

A blog written for those whose interests more or less match mine.

Archive for the ‘Fitness’ Category

Found my route

leave a comment »

I think I’ll stick with this route for a while. Two miles seems like a reasonable distance, and today I got 39 PAI for it. 

Written by Leisureguy

21 May 2022 at 5:07 pm

Heart rate up for no reason I can determine

leave a comment »

Much the same walk, but at the 1-mile point, when my Amazfit app speaks to me, I heard that my heart rate was up (at that point, 126 bpm). Since a good heart rate increases the PAI haul, I extended the walk a little bit.

I set out a bowl of frozen mixed berries before the walk, so they were ready when I got home. I added a couple of tablespoons of dried barberries, the same amount of roasted unsalted pumpkin seeds, a teaspoon of alma (powdered dried Indian gooseberries), and a little maple syrup. Very satisfying.

Written by Leisureguy

20 May 2022 at 3:58 pm

Unexpected walk

leave a comment »

It was an aerobics day, but an aerobics day is not bad. Plus I didn’t think I was going to walk at all. I really didn’t feel like it, but storms are predicted for the next couple of days, so if no walk today, then I have a string of too many no-walk days.

As I expected, once I was out walking, I got into the swing of it and started to enjoy it — and indeed I enjoyed the entire walk. I thought at first that I’d just walk up the hill and back down to a street and cut over to home, but then when I got to that street I was enjoying my walk, so I thought I’d continue and cut over at a street farther down the hill. And then when I got there, I still was enjoying the walk and decided simply to continue for the usual 2.6 mile route.

I do notice, though, that I was walking a bit slower than my usual speed. I’ll take that as my lazy-day walk.

Written by Leisureguy

17 May 2022 at 2:24 pm

Good walk

leave a comment »

I’m not sure why that drop in heart rate, but I imagine it’s simply that the Amazfit Band 5 lost track of my pulse. As you can see from the chart at the right my walking speed did not drop. Average cadence was 109 steps per minute, and my stride was a little longer than usual to get that speed with that cadence: 34″ stride on average.

I got only 8 PAI this time, when my previous walk on this route, at 3.59 mph average speed, I earned 29 PAI. So it goes. The important thing is that I’m getting out and walking. 

Written by Leisureguy

14 May 2022 at 4:29 pm

Mild walk

leave a comment »

Not much of a walk — 6 PAI — but I was feeling a bit lethargic. Beautiful day, though, and perhaps tomorrow I’ll have more energy. 

Written by Leisureguy

13 May 2022 at 4:16 pm

A shorter walk, but more PAI

leave a comment »

So yesterday I walked 2.7 miles for 20 PAI, and today 1.5 miles for 30 PAI. The difference, of course, is in the heart rate as detected by the Amazfit Band 5, which seems somewhat erratic in detection. But my total PAI now is 119, so I’m good. And I’ll just keep walking regularly.

Written by Leisureguy

9 May 2022 at 4:20 pm

A reasonable walk

leave a comment »

PAI points are now more difficult to gain, and when 41 points expired one day, I simply could not walk enough to make it up. I did a 3.8 mile walk and got only 15 points, so I dropped below 100 for the first time since Feb 18 (of this year).

That was on 5/6, and in fact the day before I just scraped by with 101 PAI, a day I earned 14 PAI for a 3.7 mile walk. 

So I decided not to worry about PAI. I figured the important thing is that I’m getting out and walking, and on the whole that is beneficial. Moreover, the fact that PAI points are more difficult to acquire is in itself a good sign since it means that I am getting to be more fit.

Plus I do enjoy the walk (and more so now that I am fitter), especially with the benefit of using Nordic walking poles. They do greatly improve the walk experience.

Written by Leisureguy

8 May 2022 at 4:28 pm

I’m not blogging much — as you may have noticed

leave a comment »

Occasionally something will catch my eye that I think is worth sharing — that is, worth your time to read — but nowadays I often avert my gaze from the amazing dumpster fire that is underway in American politics and culture wars. Comment seems superfluous and useless.

So my attention has turned more toward my daily activities: making food (tempeh, fermented vegetables), cooking food, enjoying my walks, doing some reading, and watching movies and videos.

Today’s walk

I do enjoy my walks, though today my Amazfit Band 5 kept pausing in the middle of the workout, sometimes restarting itself, sometimes requiring me to restart it. Highly irritating. But then, thanks to Google, I found that the feature Auto-Pause, on by default, can be turned off. I have done that.

Today it was lightly raining, but I needed 13 PAI to maintain my streak of 100 PAI days, so I went for a walk. It turns out that Nordic walking poles work pretty well in the rain — occasionally a pole would slip on the pavement instead of gripping it, but the slips were only about 10% of the time, probably less.

I kept the rain off my glasses and my face by wearing my Sun Precautions wide-brimmed hat — one something like this. And a windbreaker kept me dry enough. The rain was light. And I got my 13 PAI, with 1 more for good measure. (Tomorrow I’m going to need 41, so that will be quite a walk indeed.)

Written by Leisureguy

5 May 2022 at 4:41 pm

Good walk, few points

leave a comment »

The ways of PAI are mysterious, but I presume the lower score — 7 points for a walk that last time got 41 points and the time before that 15 points. I don’t get it, but I am getting the exercise and it does seem somewhat easier. But not that much easier. Still, no point in whinging about it. I’ll just take the walk tomorrow and see what it is then.

Written by Leisureguy

1 May 2022 at 3:29 pm

Same walk as yesterday, but 41 PAI instead of 15

leave a comment »

Yesterday the time was 45:09 and average speed was 3.48 mph, but the big difference was in the measured heart rate: yesterday average was 110 bpm and max was 149 bpm. 

Still, the important thing is the effect on my fitness, not the numbers on the app.

Written by Leisureguy

29 April 2022 at 4:27 pm

Only 15 PAI after 2.6 miles in 45 minutes?!

leave a comment »

So it goes. But I’m suspicious of the reading. Take a look at the heart rates (above right), and then note the graph of the altitude along the walk route.

First, you’ll notice at the bottom of the image at the right that I maintained a steady cadence of around 112 steps/minute, and that my average speed was 3.48 mph, a decent clip. 

More important, note the altitude: I had a fairly good climb the first 13 minutes or so of the walk, then it was downhill for 13 minutes, the basically flat. 

So you would expect heart rate to rise during the climb, then hold steady or fall on the downhill and level parts of the walk. Instead, the heart rate held steady for the climb and the descent and only accelerated in the last 10 minutes of the walk, when it abruptly shot up and then held steady around 135 bpm.

I’ve seen this pattern before, and I think it is due to the exercise tracker not finding a good pulse reading until near the end of the walk.

Still, I got the exercise, and though it is only 15 PAI instead of (say) 43 PAI, that means that a week from now I’ll lose only 15 PAI and not 43 PAI. 

Even though the Amazfit Band 5 occasionally doesn’t pick up a good reading on my pulse rate, that has really been its only drawback, and I do very much like all the information it provides.

I particularly like the way it displays my route, which can be as a map (above) or satellite view (at left). 

And the PAI readings, for all their occasional misfiress, have been greatly motivating. As I have mentioned previously, this was a gift from The Eldest, and it has supercharged my exercise walks. The only thing comparable to this degree of motivational improvement was getting Nordic walking poles — and those were a suggestion from The Eldest. I had never heard of them (and in fact I first purchased trekking poles in error, not knowing the difference — which was the motivation for my post on Nordic walking).

Although I had been thinking of a 4-mile route, this 2.6 mile route seems pretty good and does deliver (usually) a good number of PAI points. And 45 minutes is a good duration. Greger’s Daily Dozen calls for 40 minutes of vigorous exercise, and despite the heart-rate readings above, I think this counts. And I know I’m getting at least the recommended amount of PAI.

Written by Leisureguy

28 April 2022 at 4:43 pm

Short walk, few points

leave a comment »

A short walk, but I kept a brisk pace. Still, only 6 PAI points. But I ddid get out and walk, so that’s something.

Written by Leisureguy

25 April 2022 at 4:20 pm

Short walk, nice day

leave a comment »

Just a walk to get out into the pleasant light of day. 

Written by Leisureguy

24 April 2022 at 4:06 pm

A no-jacket walk: 55ºF, very light breeze

leave a comment »

Nice walk. First mile I did in 17 minutes on the dot (mostly uphill), second mile in 16 minutes 38 seconds. Cadence averaged 112 steps per minute, stride averaged 30 inches. Garnered 44 PAI points. 

Written by Leisureguy

22 April 2022 at 3:55 pm

Yet another good walk, with cadence of 113 steps/minute

leave a comment »

Good walk at a brisk speed on a overcast day that was a little chilly. 

Written by Leisureguy

20 April 2022 at 1:15 pm

31-point walk

leave a comment »

Not a bad walk, though I could tell my fitness had ebbed a it from the three days off. Today, however, is lovely, and I enjoyed the walk. The heart-rate chart looks reasonable and a close match to my perceived effort. 

I’ve mentioned that the trick with the Amazfit and PAI is to begin by raising your heart rate quickly — in my case, by walking briskly uphill with Nordic walking poles — and then maintain the rate by continuing brisk (but less strenuous) exercise (though I continue walking briskly, it’s not uphill, so it’s easier). 

The chart at the right shows the walk altitude (y-axis) vs. time (x-axis). As you can see, there’s a big uphill right at the outset (from home up to Douglas), but the rest of the walk is downhill and then flat — but my heart rate stays elevated because I maintain a pace of 3.5 mph — and, I imagine, because of using Nordic walking poles, which increase calorie expenditure by 20%, which means more exertion (and thus demand on the heart rate), even though the increased effort is imperceptible to the walker — indeed, the poles seem to make it easier, increasing speed and stride.

The 31 PAI points is welcome since tomorrow 41 points drop off my 7-day cumulative total. With the 31 points, my cumulative total right now is 146, so I’ll still be above 100, as I have been each day since February 28. And, of course, I’ll walk again tomorrow.

Written by Leisureguy

19 April 2022 at 2:04 pm

Damn this increasing fitness! Same walk, 3 consecutive days: PAI 43, 19, 9.

with 2 comments

I admit that I’m somewhat suspicious of the heart rate recorded while I was walking briskly uphill at the start. Based on my breathing, I think the chart understates the effort.

Written by Leisureguy

15 April 2022 at 3:20 pm

Same walk as yesterday, 19 PAI instead of 43

leave a comment »

Mysterious. Yesterday’s walk was 1.51 miles at 3.10 mph; today’s 1.55 miles at 3.67 mph. (Yesterday’s slow average speed was because of a couple of stops to rest.) I suppose the difference is simply the difference in heart rate: yesterday’s average was 138 with maximum of 169; today’s average is 125 with a maximum of 137 — below yesterday’s average.

So, in that sense, they were not the same walk; they were the same route. Heraclitus observed that you can’t step into the same river twice; similarly, you can’t take the same walk twice.

Written by Leisureguy

14 April 2022 at 1:36 pm

Physical exercise and moral exercise

leave a comment »

I was thinking about how my walks improve my strength (to some degree — because I use Nordic walking poles, my upper body and back get exercise along with my legs) and fitness. On watching the previous video, I wondered whether there could be an exercise program that would strengthen and improve (say) kindness, consideration, and moral strength in the same way that physical exercise programs improve physical fitness and strength.

I can’t think of any regular exercise program along those lines, but such a program certainly would be useful.

Written by Leisureguy

14 April 2022 at 11:59 am

Posted in Daily life, Fitness

A walk in the nick of time

leave a comment »

I have maintained a daily PAI > 100 ever since February 18 and my goal is to continue the streak so that I have 90 days with PAI > 100, so at least through May 18.

This morning my PAI was 78. 😦 And sometimes the Amazfit doesn’t seem to pick up heart rate — bad, since VO2 Max is heavy with PAI. So I set out, hoping for the best. I managed only a short walk, but at the end of the walk my PAI was safely at 119. Today’s walk was worth 43 PAI. (The disp in the heart rate were when I paused to rest.)

Written by Leisureguy

13 April 2022 at 4:04 pm

%d bloggers like this: